WOD
Tuesday 06.05.2018
POSTED ON June 4, 2018
Tuesday | 06.05.2018
Warm Up:
10 Glute Bridge
20 Leg Swings
10 Cossack Squat
5 Empty Bar Back Squats
x3
Foundation:
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Back Squat then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 1 of our lower body strength progression. Make sure to tell athletes these are days they do not want to skip or miss.
Strength:
A. High Bar Back Squat
4 sets of 5 at 70%; rest 2-3 minutes between sets
Metcon:
Level 1 (RX)
100ft Walking Lunge
21 Kettlebell Swings 53/35
5 Rounds For Time
Level 2 (Intermediate)
100ft Walking Lunge
21 Kettlebell Swings 35/26
5 Rounds For Time
Level 3 (Beginner)
100ft Walking Lunge
21 Russian Kettlebell Swings 53/35
5 Rounds For Time
